CrossFit Pineville – CrossFit
Warm-up
3 sets:
:20 High Knees
:10 Rest
:20 Banded Side Steps
:10 Rest
:20 Banded Good Mornings
:10 Rest
:20 Cossack Squats
:10 Rest
2 sets:
10 Squat Therapy
50′ SA OH Carry Each Arm
3 sets: Increase row pace each set
:30 Row Easy
1 TGU/Arm
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Calorie Row
Complete 2 TGUs Per Arm after each set. (50/35)
15 min cap
Push the pace on the row. You can catch your breathe on the TGU.
Make sure to keep an eye on the DB through the entire movement.
Accessories
4 sets for Quality
10 Unbroken Dbl DB Lunges Per Leg (Farmers Hold)
15 Naked Bar Jefferson Curls
